Workouts for Chronic Pain

Patients with fibromyalgia, sports injuries, and other musculoskeletal issues know what it’s like living with chronic pain. Physical therapists work hard to develop a program of pain relief and exercise that should alleviate the most intense pain, and help get you back to 100%. But in the meantime, those that are used to being more physically active might be at a loss trying to rest and recuperate while their body heals. If you are the type of person that’s always in motion, the at-home exercises provided by your physical therapist might not be enough to keep you from feeling antsy, so here are five things you can safely do that generally won’t irritate problems, and might actually help in reducing pain:

Walking: There’s not better form of exercise than simple taking a stroll in your neighborhood or local park. It’s also a good way to relax and unwind. Don’t strain yourself by trying to run or jog, instead just keep a light pace as you stretch your legs a little. Start off with a short 10-minute walk, to see how you handle with the pain or stiffness, and then slowly increase and build up to longer journeys.

Stretches: By now, your physical therapist has probably shown you tons of stretches that you need to do to help out your muscles. After your walk take some extra time to do them at home and try holding your stretch for one full minute to get maximum benefit to your muscles.

Light Weights: Get some 1, or at a maximum, 3 pound weights to help lightly tone your arm muscles. It’s a great thing to do while standing in front of the TV, waiting for water to boil, or simply kill a few minutes. However those who have suffered serious shoulder or neck injuries might want to avoid this particular exercise.

Yoga : Many patients find that the spiritual, relaxing nature of yoga adds a much needed component to their pain-friendly workouts. Be sure to speak with the instructor about any limitations you have before class starts, and stick with beginner levels, but it’s a great way o get your body moving and working while also practicing patience and inner calm—two things those who suffer from pain could always use.

Try your everyday activities: The point of physical therapy is to help those who are suffering still live their lives to the fullest. Don’t let pain keep you from doing the things you love like playing with kids, cleaning the house, or other simple tasks. Discuss them with your therapist and make it a priority to get you in good enough shape to do them without any issue.